MIKE MENTZER: HOW TO GAIN 10 POUNDS OF MUSCLE

[@lukeet331]

This is actually fairly simple stuff when you think about it... but mikes ability to explain in it such a precise and concise manor is simply astounding! Truly one of the greatest minds ever in bodybuilding wow

[@razzmatazz2280]

This should be pinned

[@jeffreygerhardt6877]

concise would be 3 minutes

[@razzmatazz2280]

@@jeffreygerhardt6877 Thank you for your input jeffreygerhardt6877

[@razzmatazz2280]

@@jeffreygerhardt6877 He has put a year of training into a 15 minute video, if you cannot see that as concise, go back to school. Please.

[@Mgopro]

Manner

[@lawrencewerline9509]

R.I.P. Mike. You are immortal. A true legend.

[@TonyChurch112]

He’s not cos he wouldn’t be dead

[@Noneya0331]

@@TonyChurch112DumbAsRocksTony

[@trippymane432]

Lmfao perfect reply ​@@Noneya0331

[@certainarchangel8315]

This channel and Mr Mentzer have inspired me at 42 to lose almost 30lbs of fat and in 6 weeks of training (HD) i look as ripped if not more than when I was a marine. Proper diet and rest have changed everything.

[@HEAVYDUTYCOLLEGE]

Congratulations!

[@IsaiahElliott180]

What did you workout routine look like?

[@SparKyxRAIN]

Hey man I am proud of you! On my 1 year journey. I went from 138lbs to 167lbs LEAN. The biggest I was in the Marines I was 184lbs and im alot bigger than when I was in. Proud of you brother! 🤘💪

[@billballinger5622]

You lost 30lb in 6 weeks?

[@certainarchangel8315]

@@billballinger5622 lol months, my bad

[@CoachNiklas]

Mike Mentzer had incredible genetics for building a big, strong physique but he talked about principles we all could use to improve regardless of potential. I think all of us who love to train with weights could learn a lot from Mike!

[@cannonieh4469]

"In order to train as hard as possible, you must retain a clear image of your purpose. Once your goal sharply but realistically defined, all that remains is carrying out your plan. Don't, however, worry about your individual potential. Potential is only the expression of a possibility, something that can be assessed accurately only in retrospect. In other words, you'll never know how good you might've become unless you try. So let's get with it"

[@CoachNiklas]

@@cannonieh4469 Genetics is part of an objective reality; it's given and something to accept but also relish ... Doing what we can with what we've been given is a lifelong and noble pursuit, in my humble opinion.

[@psychedelictacos9118]

He did, but you don't need top tier genetics to get a good looking physique as long as train hard, consistently and diet right, it's only if you want to become a competitive body builder that you need to blessed with great genetics including genetics that respond well to steroid cycles!

[@Stillifting27]

truth is..we lift lovers,hard workers,gym rats as i am...it's hard for us to train less.we all know this works..but we want to train more often then Mike told us

[@chantakzee]

@@cannonieh4469 What I remember the most is "you can think about how your biceps looks like AFTER you get your 20 inch biceps". So yeah, don't overthink until you are in a situation where its necessary for you to do so.

[@shivinpokemon]

He explained it so simply and perfectly. Puts most modern fitness gurus to shame

[@joehonz2722]

This guy was simply an amazing person. I wish I got to meet and train with him.. thank god we still get to see and hear all his content.. atleast he left us with wisdom

[@yezzzsir]

Agreed. I wish I had known about him before he passed away, even if we couldn't talk in person he did a lot of phone and letter conversations also with interested people. I would have loved the chance to meet Arthur as well, probably more so.

[@healthone3120]

I met Mike at Spartan Gym in 78 outside of the Air Force Base I was at in DC. Then met Ray in MT at a seminar where I was stationed. Both Mike and Ray were students of the late Arthur Jones who founded Nautilus and the "HIT" training theory. Mike was way ahead of his time. RIP to both. 🙏

[@mikelevenson7271]

Nice to hear from an old spartan alumnus.. I joined in 74.. I'll never forget the day I walked in.. Mike was the only one there banging out some ungodly heavy set of squats.. one look at that monster and i joined immediately..I couldn't wrap my head around how big he was..He was working there at the time and put me thru my first workout..That place was one hellofa gym..

[@Seabee208]

I used to over train.. didn't care so much because I love and chase the feeling.. however, I've made significant gains when I started applying the heavy duty method, and a little extra rest. Less wear and tear on joints. Less time in the gym. With true intensity, less is more

[@Rickrealdeal]

Mike is so smart, and I say is is because he is alive in spirit, spirit of bodybuilding.

[@thirdycooks]

Wish i discovered Mike Mentzer's philosophy earlier. Thanks to channels like this who continue to promote Mike's philosophy. HIT is great

[@mikelevenson7271]

Mike's genetic potential was championship caliber.. He grew so fast I could see stretch marks on his forearms..(which were huge).. my genetics were average at best.. His advice to me was be realistic in my goals and put the work in and see how far I go.. Thats exactly what I did and I was pleasantly surprised with my progress considering my potential..Plus an unexpected bonus was I got strong as hell for my size and weight..

[@HEAVYDUTYCOLLEGE]

Thanks for your post, Mike.

[@ManicMoe]

What was the heaviest Mike weighed

[@mikelevenson7271]

@@ManicMoe I remeber asking what he weighed when he was getting ready for mr .America.. that was late 74 early 75 and I believe he said 248.. he may have gotten heavier than that

[@CorbalianVoss]

At 41, I wonder how different my life would have been if I had discovered Mike when I was 13/14. This is the dad that I never had

[@salvadorno2708]

I feel bad for you in a way. As someone who grew up with the internet, I was able to find influential people like Zyzz when I was 14 and it changed my life. I couldn’t imagine being in your position. Being 41, and only just now making this type of revelation. power to ya brother, hope you get what you seek

[@MrMate8869]

​@@salvadorno2708It's a double edged sword though, for alot of young people who are raised by the internet they don't find inspiration for a healthy life but are inspired to play video games amongst other bad habits formed from to much entertainment.

[@KeshHere]

Never too late . I see 70 years old hitting the gym

[@oopsieoopsie8587]

@@salvadorno2708 41 isn't old, kid. You're just too young

[@devinhanna53]

@@oopsieoopsie8587he was speaking subjectively. Maybe you’re too old to understand someone his age 🤷

[@luislaurencio]

This man can speak better than he can lift. He has a gift for explaining

[@roadstar499]

People take note..Mike at 15 pretty much had similar advanced development and proportions as did in his 20s...he did not learn about heavy duty training and use it untill after he was pretty much fully developed. I my opinion he may or may not have used any type of steriods at 15 to 20...but without a doubt he trained hard ate good and had amazing genetics for bodybuilding..same as his brother Ray...

[@tenablepropane]

Bro this dude just motivated me more to go harder than ever

[@kiryuchan860]

That's kind of the opposite of his message though.

[@aboveayden]

@@kiryuchan860 not really. its heavy duty for a reason

[@classyaf6379]

Really feel bad for this guy. Bro wanted to spill out the truth so that everyone could have a really good body without spending a lotta money on proteins and stuff. Thankyou Mike , i found this channel by accident and started watching the videos and felt wht this guy said is logical. Im gonna try Mikes workout now ❤

[@vincespaventa3652]

Mike is the master, everything he talks about and explains I listen and use it in my workouts. I wish he was still alive.

[@coltonkosto98]

I gotta say, after initially getting mad about the mentzer phenomena, I've come back around. He really was WAY ahead of the new science based generation. Pretty spot on too...I think what everyone should understand, is that HEAVY DUTY emphasizes time under tension. Probably about the same time under tension as 3x10. Really impressive that he just made himself an exercise scientist 😂 beautiful physique too. Everybody wanna be a bodybuilder, don't no one wanna be disciplined.

[@tematennis]

HIT to stimulate muscle growth. Then nutrition comes into play Record what you eat for 3 days. Workout the calories per day. Add them together than divide by 3. If you have not gained weight in those 3 days, this is your maintenance calories. You need 16 Cals a day above your maintenance to build 10 pounds of muscle You need to eat a balanced diet, 2 servings of the 4 food groups 60% carbs, 25% protein 15% fats is your diet

[@KnuckleHead1983]

No one ever talks about what Mike talked about and put it so simply. Only guys I’ve ever heard do this is mind pump which I watch daily and have learned a ton from them

[@blazinchalice]

Mr. Mentzer sure had a way with words! Very inspirational stuff.

[@mart34]

I've spent the first 22 years of adult life walking around 145-155lb at 6ft. Started lifting 2.5 years ago, although inconsistently, and not really knowing what I was doing. I've learnt so much through failure but have now become obsessed. I've just started a clean bulk (min 3,000 calories/d) and will lift with flawless consistently. I'd be very happy with 5-10lb year from now. I admire people who've achieved muscle/fitness gains, it actually requires intelligence and determination to see results. Wish me luck.

[@loloflieger8832]

I started at age 17 with 150lb 6ft1 tall and my first mistake was not eating enough. After changing that and upping the calories to 3500kcal on training days and taking creatine I gained 22lbs within 1 year. I currently way 200Ibs but it took me over 5 years of training to lean bulk to this weight. Trust me if you train hard , rest hard and eat alot and healthy you will gain atleast 15IBs in 1 year

[@mart34]

@loloflieger8832 Thanks for the reply, its very motivating. I've already been clean bulking and lifting consistently for 4 weeks now, and it appears I'm consistently gaining 0.5/0.75lb per week. Bit too early to tell, but will know for sure by end of year (4 moths data). Started with what I'd call a very athletic frame. Cheers

[@markmunson6192]

1 month later how you doing bro

[@mart34]

@markmunson6192 Gained 5-6lb in 9 weeks. But have plateuod in last few weeks as had holiday and sickness, few weeks off lifting. Back on it now though

[@alwynsmit3546]

​@@mart34if I can do it, you can

[@trentonfiffia8063]

By following his practices i gained 40 pounds of lean muscle in 6 months and nobody believes me. I went from 150-190 but i also quit smoking weed. Im a 6'1 25 year old black male

[@cmm8191]

Keep it up bro!💪🏿🦾👏

[@komaddog]

You think all of that 40 pound is muscle?

[@trentonfiffia8063]

@@komaddog my body fat percentage went from 14%-16% so obviously not entirely

[@MaloneyFit]

I believe you bro. I went from 175 to 215 when I quit weed and got really serious about training in just 9-12 months. I did see an increase in bodyfat from about 16% to 20%, which if you do the math is 15lbs. Probably held some water weight as well but it's safe to say I built around 20-25 lbs of lean muscle tissue in less than a year. I was 35 years old at the time and have a 6' tall frame. Growing up I was always 6' and 145 lbs until I started force eating and training. It can be done, you have to get intense and wake up with your goals on your mind. Get it.

[@Ben_Dub]

that’s crazy man what which routine of his did you follow?

[@LexDGTL]

I don’t know who is behind this channel but God Bless you, I’m 100% sure that HIT is a real thing, I went from 73 kg to 82kg in 2 months only using Mikes advances.

[@sanoopsaji7680]

Bro so u only train once in 4days. Im doing gym for 6months now. I do push pull leg now. Should i go for the HIT. My age 22, height 170, weight 70.

[@LexDGTL]

@@sanoopsaji7680absolutely, I train the old HIT, type in google “mike mentzer 3 day split” Monday-chest and back, Wednesday legs and calves, Friday-shoulder and arms

[@CoasterCoat]

@@sanoopsaji7680 Once every 4 days is when youre huge, I think you can go 2-3 days if youre starting. Mike said as you get bigger you need more rest

[@enjoyyourlife4478]

@@sanoopsaji7680 yes go for it you won't regret but make sure to go full failure and do some partial reps if possible ....

[@semmywap2916]

How much calorie surplus did u eat every day? Also what did you eat?

[@qzwxecrv0192837465]

I have watched nutritional advice for 2 years but the simple “track for 3 days and see do you lose or gain weight….find maintenance level” makes so much sense yet none of the channels or books mentions this. Perfect sense. I mean, the man won a championship and if this is what he did, you can’t deny the results with working out….though he admits to using “supplements like everyone else

[@futuregootecks]

These videos are so well done and helpful. They really do a great service to Mike’s legacy

[@HEAVYDUTYCOLLEGE]

Thank you!

[@OurTimeIsOut]

Mike was a legend it was a pleasure to meet him when I was younger.

[@SplashFireFilms]

some of the greatest and most down to earth advice ever

[@kneesurgeryy]

What a genius. Way ahead of his time.

[@michelreimringer7575]

i love the fact that its simple by nature. the numbers given are just interchangeable. so you can either bs yourself for excuses or bs others to earn money. but the reality is just the basic numbers

[@bekkerbosbeer3453]

Best and most truthful video I've seen in a looooong time ❤

[@robranko5931]

So proud almost as big as him now when he was 13

[@MariGorrila]

Following the HIT program from heavy duty 1, the results honestly have been better than what I've gotten by training 2-3 hours for 6 days a week, overtraining is real.

[@franbatista9062]

Isn’t overtraining, but under recovering. Not enough protein and hours sleep to recover from those workouts duration

[@blizerd1568]

@@franbatista9062no it is

[@GregPaxson]

Same here. I used to lift 6 days a week for 1-2 hours a session. I'm now lifting once every 72-96 hours. Hitting each body part once every 10 days or so with training sessions of 20-30 minutes. Getting stronger every single workout.

[@franbatista9062]

@@GregPaxson the problem with those statements is the false understanding body. Your problem was not working out 6 times a week, your problem was under recover. Probably you could only sleep 5-6 hours day because of your job, so in that sense training 6 times a week is too much due to under recovering, not overtraining. If you can sleep daily 9-10 hours a day and eat enough protein to recover and rebuild the muscle you can workout that frequent, just adequate the volume. If you workout that frequent, the volume has to decrease. You were working out high frequency, high volume (1 to 2 hours) with lack sleep and probably lack protein.

[@GregPaxson]

@franbatista9062 definitely lack of sleep. I'm up at 2:30am for work. I sleep maybe 4-5 hours a night if I'm lucky. I definitely don't think it was under the consumption of protein as I've been tracking my macros for years now. I get in 200g of protein minimum a day. Even when I'm cutting weight. I assume you are correct. If I could sleep that much I could handle more volume. Thank you for your knowledge.

[@danlop_2023]

increible este man, he aprendido mas en una semana viendo todo sobre el, que en toda mi vida

[@KatzProductionsYT]

12:54 love this picture. He looks so happy.

[@vaayanscorner1054]

I wish I had discovered, understood & strictly followed Mike Mentzer 10 years ago. I would have surely looked & felt so great by today

[@theindestructible.]

Can feel you bro

[@johndonson1603]

I remember back in the 80s a quote from Mentzer saying “ if you want to gain muscle size just eat one extra apple a day , which is 50 calories” now it turns out that was far too much .

[@balkee42]

50 cals is too much?

[@Shakraa_ali]

Mike said to eat 16 more calories for your maintenance so 50 cal is too much for 16

[@GregPaxson]

3 months in on mikes HD ideal program. I cant beleive the results thus far. I used to train 5-6 days a week for 1.5-2 hours a session. My results were okay at first. I quickly plateaued and saw no meaningful progress for years. Currently lifting once every 72-96 hours for 20-30 mins a session and i have made progress every week. My squats went from 185lbs for 10 reps to 215 lbs for 10 reps in just 3 months. My chest flies 45 lbs for 12 reps to 60lbs for 11 reps. I do all my lifts using a 3-1-3 cadence with the exception of squat and deadlift. Cant thank you enough for this channel.

[@sanoopsaji7680]

Bro so u only train once in 4days. Im doing gym for 6months now. I do push pull leg now. Should i go for the HIT. My age 22, height 170, weight 70

[@GregPaxson]

@sanoopsaji7680 I would . I've had better results in the 3 months I've been doing HIT than I did with a year of my prior high volume training. And I feel good and have a ton of free time. The hardest part for me was keeping myself from going to the gym at first. Now I love training once every 3-4 days for just 20-30 minutes.

[@bakotaowo]

@@GregPaxson I just discovered Mike Mentzer and his philosophy, and i'm just curious on how does your work out look like, do you walk into the gym, do 1 set on 3 exercises and leave? I really want to start HIT but i don't know what to do really

[@enjoyyourlife4478]

@@bakotaowo just do 2 sets of 3 exercises except biceps and triceps as they are smaller muscles and 2 exerices of 2 sets are enough for it to grow ....make sure you do 2 sets of good warmup and you are good to go

[@Don_Amo]

Bro can you show me where you found this program to follow, I’d like to give it a shot too

[@psychologixselfmastery]

This lecture is pure gold! Every body builder should listen to this lecture at east once per year!!!

[@rasheed9705]

He didn't say anything that most trained bodybuilders don't know.

[@thegreatestmantoevrwlkthep9986]

Pure nonsense

[@psychologixselfmastery]

@@rasheed9705 It's never a waste to listen to good-quality informaiton. Often when we rethread basic information we devleop insights that help us go deeper into our training protocola.

[@joeschmo7957]

He said that a muscle biopsy is not something you want to do. I did it in college back in 02. They took it out of the vastus lateralis and numbed it before going in with a similar device as what they use to core a tree. It wasn't bad at all, sore a couple days and I was back working lower body. Very helpful, as I learned that my ratio fast twitch to slow twitch was almost 50/50. So I would likely never excel at either bodybuilding or long distance running, but do decent at either. Very interesting, as I used to hit the gym and then go out for 5 mile runs regularly.

[@adsuabeakufea]

may have been a different procedure back when he recorded this audio idk how that process has changed over time

[@WilliamBonac-h2c]

My wrist are 7 inches my ankles are 9 inches my elbows are 12 inches and my knees are 15 inches. And I gave those measurements because they all look small to on me. 16 inch developed calves with great muscle separation 24 inch quads with decent separation 12.5 inch firearms and 14 inch biceps. Both biceps suffered injury right partial detachment left had a tear. Chest is 45 inches with multiple tears and both shoulders have rear delt detachments 34 inch waist. 190lbs but heading back up to 225lbs. Without out the pregnant belly. By 51 I should be in the shape I want to be. Will be 50 at the end of September. 2023. Had my biceps at 18 for the right and 17.5 for the left but wasn't aware of how damaged they both were and I will say when the detached from the shoulder I had one hell of a proper peak.

[@meazy451]

Thanks for all this information

[@soulie2001]

You will see unlimited, incremental improvements to your physique with Mentzer's methods. There is no reason to change your program beyond that. Only the exercises in it.

[@patrickhallermann3844]

This is easily the best explanation of bodybuilding and nutrition. Explained incredibly well for even me to understand :) Thanks for sharing.

[@squidford8934]

Mike has such a way with his words, thank you John.

[@stevenintexas6947]

His assumption that you only need 1 gram of protein per day above maintenance assumes 100% protein utilization. Eggs have the highest protein utilization at about 48%, meat at 32%, and whey protein is only about 18% utilized. This means to get your net maintenance protein you need more than what is stated on the nutrition label and the same when trying to get a net surplus.

[@leonidasrozas2347]

Thank you from the bottom of my heart for showing us the way. It is clear treasure. With 3016 calories of balanced nutrition, first giving a basis in correct carbohydrates and correct high-intensity exercise of the legendary Mike Mentzer, we have the result we want! I will follow, for sure!

[@randomtours8951]

Real teacher of bodybuilding ❤❤

[@everyone33]

I need to hear this video . I'm more certain then ever I want to try . Week 40 / month 10 . Mike mentzer is the goat .

[@laoyaotzu]

i just started high intensity low volume training and i am thoroughly enjoying lots of rest and time at the beach looking at pretty woman. My first chest workout was amazing and i did more reps and heavier wights on flys i have ever done. the pump was amazing and i can already feel growth occurring. I am even waiting an additional one day before moving on to legs. It's insane how few people understand this stuff but it's all true and effective. thanks mike your the man!

[@ignotas557]

Absolute genius. My only wish is that I would discovered him 18years sooner than I did

[@rez614]

“Frail like a woody Allen type” 💀💀💀💀💀

[@MARKIEBANUNCE]

Well.....he is

[@Aeren69g]

I love these! THANKS FOR UPLOADING. Bless.

[@maciejg8864]

John I just wanted to thank you, for sharing Mike Mentzer knowledge and wisdom, if not you John I wouldn’t be introduced to such amazing person as Mike was, his philosophy, and I wouldn’t read my first (definitely not last!) Ayn Rand book. So once again, John thank you, keep doing what you doing - changing life’s one step at a time.

[@HEAVYDUTYCOLLEGE]

You’re very welcome, thanks for the kind words and I am glad you are enjoying the content.

[@MrAmericaHeart]

Yaaaassss! The 2nd half of this video is everything. It was a game-changer the very first time I heard him break down the calories needed to gain 10 lbs of muscle.

[@MehtaKyaKehta]

This is mind-blowing.

[@Rick-lq6hz]

Just now realized I have over all long muscle. Wasn't really aware of the benefits. I'm 73 now.

[@Man-u-flex]

You should compete

[@FredetteShawn]

Real information

[@davidgonzales5390]

Mike was robbed of the 80 Olympia. To this day, it still pisses me off!

[@vegarseljenes]

My biggest hero Mike Mentzer

[@DanielH874]

How am I just hearing about this guy. I am 35 and just getting back into working out after years of being a couch potato for the most part. Mike has me motivated to get in better shape than I ever have been. What a brilliant man and an unbelievable physique in his prime. May he rest in peace.

[@MikhailFederov]

Why do you clowns say “getting BACK into working out” as if you were ever serious the first time

[@DanielH874]

@@MikhailFederov Damn man you are so smart. I must be a real clown. Internet warriors at it again behind a keyboard.

[@MikhailFederov]

@@DanielH874 Whatever you’re claiming I am, it’s still better than a fat ass who ants credit for something he (didn’t) do 10 years ago, half-assed

[@mageguy3]

@@MikhailFederovbro chill let him be. You must be young. Life gets hard and it gets harder to work out as you age. You get more and more responsibilities. Enjoy it while you have time to do things.

[@YoungChunds]

Incredible that Mike recommended just adding as little as 16 calories over your maintenance requirement. I wonder if people still regard this as superior to the bulk and cut method. I’m currently bulking 200 calories over maintenance and cutting at 200 calories below.

[@007stopjockin]

16 extra calories per day to gain that much muscle per year is total nonsense. It is not a constant, and is not linear, or that simplistic. 007

[@Stierenkloot]

@@007stopjockinI think his point was that you don’t need to adjust your diet at all. It should be well balanced to begin with. Intensity of training and recovery is priority

[@OurTimeIsOut]

Awhile back I went from a little over 200 to 180 lbs. 10 percent body fat and was deadlifting 455 for reps. 57 now and going back to the gym to do it again.

[@heyprateek3232]

this makes so much sense..... love Mike

[@Current-Thing]

Hit is the way.

[@hanifitasova519]

This guy sounds like a genius.

[@GrantHayles]

I can’t pass a math test but I can pass anything to do with muscle and dieting after watching Dr Mike😭

[@juagi896]

Mike Mentzer fue un genio, y como todo genio, estuvo adelantado a su época. 🙏

[@CollaredConsulting]

Dragging Woody Allen was great

[@shawshank178]

Fantastic video! Thanks a ton to all the original photographers and videographers for documenting this sport.

[@freeman37]

Mike paved the way 💪

[@josuerodriguez5991]

I ACTUALLY STARTED AT 130 LBS IN 2012... IM NOW 202LBS, 11 YEARS LATER

[@rickybobby3043]

Sounds great. What’s you body fat?

[@josuerodriguez5991]

@@rickybobby3043 THIS IS A GREAT QUESTION, LAST TIME I CHECKED, I WAS 11% BF (ABOUT A MONTH AGO), THIS IS WITH SEMI CLEAN CLEAN AND LIGHT CARDIO. I HAVE BEEN AS LOW AS 8% DURING MY 11 YEAR JOURNEY. IT SHOULD ALSO BE NOTED; I HAVE ALWAYS BEEN NATURAL.

[@anmolanmol4902]

Are you a mass monster?

[@josuerodriguez5991]

@@anmolanmol4902 NOT BY ANY MEANS

[@LL-Coolio]

I've been saying this for years re the protein myth they can't sell you carb shakes BCS carbs are cheap to buy anyway so they sold us this lie that u need 1g protein per pound of body weight lol

[@bodazaphfa]

He sounds like a darned doctor / philosopher.

[@joeimbesi99]

He did Medicine and Pyschiatry for a while aced High School etc

[@davidmeza3157]

Thank you for sharing this incredible information

[@jeffgadbois1707]

Thank you for your time and knowledge 💯🤝

[@neilgunns8391]

What is your intro song? Love it. I love Mikes methods. I’ve been using them more lately. I’m fearful of injury though. Training to complete muscular failure is rough on my getting older tendons…. Especially in my elbows.

[@onthemicwithmike6339]

Slow down your reps. If you’re doing a bicep curl for example, 5 seconds up, 5 seconds squeeze, 5 seconds down. It’ll force you to drop the weight which should be kinder on your joints. Give it a try if you haven’t already 👍

[@MohamedIsmail-ud5bc]

Bodybuilding genius

[@TK-sz6nj]

Wow i learned so much in this video, explained in such a simple way

[@blightedgrounds]

This makes me realize i'm way further behind than i thought regarding time.

[@serupaalaadipa]

I do no how to praise this man mashaallah

[@marcusmorrow3900]

Cool. So 1lb of muscle requires 600 calories to build. To get what you need to build 10lbs it looks like: 10lbs*600cal= 6000cal per year to get 10lbs of muscle. Take 6000cal\12months = 500cal per month. To get dailey calories: 500cal/30 days = 16cal per day. Since about 1/4 of muscle is protein and the rest water then only 1/4 of those cal should be protein. 1 gram of protein = 4cal. To get your dailey muscle growth it'd be about 0.42oz of muscle * 30days = 12oz of muscle per month*12 months = 144oz a year. There are 16oz in 1lb so 144oz /16 = 9.5lbs to 9.8lbs as a estimate.

[@Michael-qy1jz]

Or Add lotsa Gear and eat like a horse. Lol

[@mattcarpenter6986]

That doesn't take into account how many calories your body uses in repairing and growing the muscle. Also as you gain muscle and weight your body would have a higher bmr meaning you would require more calories and the added muscle would increase your metabolism meaning your body would burn more calories by doing nothing. The extra muscle would also likely mean you are stronger so lifting heavier weights which means the workouts and recovery process would require even more calories. Mike is seriously oversimplifying protein requirements for adding muscle tissue. There's a reason why all pro bodybuilders and strongmen have several hundred grams+ of protein a day. A few extra grams a day simply isn't enough.

[@Michael-qy1jz]

@@mattcarpenter6986 Those guys have that because of how much gear they are on and can train 2 to 3 times as much as an average person. I've never heard how efficient our bodies were though. Does eating exactly 3000 calories a day mean we will use or store 3000 calories, or are we only 90% efficient at absorption etc?

[@mattcarpenter6986]

@@Michael-qy1jz Natural bodybuilders and natural athletes e.g Olympic athletes all have several hundred grams of protein per day+ per day. As a general rule 30% of total calories from protein so for 3000 calories 900 calories @ 4 calories per grams so 225g protein minimum. Difficult to say how efficient people's bodies are but i would guess for someone like Mike who won the genetic lottery they'd be very highly efficient so he could probably eat 1 egg a day extra and still grow muscle but for most I highly doubt this would be possible.

[@aleksacerovic6586]

​@@mattcarpenter6986But you are making a big mistake here, he didn t talk about maintanance levels od calories for your body that is truly being bigger when you are bigger, ju just talked about deltaC (lets call it like that-delta Calories), needed for growth, so in other words, you need deltaC(constant, in this case 16cal) + variable Maintanance calories (dependent on many factors, but today you can approx calculate that for example every month) Conclusion : deltaC is the same always and it s dependent ONLY on the amount of muscles you want to gain, the varibale part is dependent on CURRENT state of your body

[@alolaugh6624]

For people who don’t know, there were actually 2 brothers the mentzer brothers.

[@adilhussain4213]

True legend

[@patriarchmike]

I'm 41 and have been lifting for 19 years intermittently. I went from 135 at 5.9" to 170 at 5'10" in my first year of lifting at age 22.. I had about 12% body fat to start with and got it down to 10% by the time I reached 170. I slowly lost all the water gain and fat over the years past age 28 and became leaner but was able to maintain a lot of my muscle. By 33 had gotten down to 163 on average. I broke my back and stopped lifting for a few years. I tried to get back into it a few times since then but to no avail. At 40 years old in December of 2021, I started lifting consistently again the same way I did when I was 22. For the first six months I went from 143 to 150, but during the 7th month however I started to implement Mike's HIT training methods. I went from 150 to 165 in a month!!! sound freakish? I'm genetically freakish already and yes it was all old muscle that came back from memory, but it was because I was resting sufficiently that I was able to get that much muscle back so quickly and WITHOUT BULKING. I now maintain a 7-8% body fat at 165-168 of hard muscle. I keep getting stronger and more defined and more vascular. If I have already reached my natural limit then that means that your muscles will continue to develop in terms of striations and insertions and vascularity which I call "muscle maturity". I barely even eat maybe once a day before I go to bed. I will eat a lot of red meat and chicken and protein shakes. I take creatine and beta alanine but no I have never taken a PED. I get accused of that often but mostly it's just genetics, + age (time) + proper training + strict diet and hydration. I drink a lot of poweraides and water. Lots of coffee in the morning and throughout the day. I also take Kratom (I don't recommend it since it's addictive and expensive) to ease the hunger and give me energy to keep working without food. Then I eat a snack before gym and workout for 3 hours twice a week. I workout slowly and take my time and enjoy my time there. A lot of time talking to others who ask for help. I love my gym life. I have been telling everyone to try Mike's program and it's working for almost all of them. I can say I have a cult following at my gym now because of Mike's program. I can't believe I didn't ever hear about him before

[@nehant765]

Great story....apke bare me sun k accha laga

[@yaddi3434]

3 hours?!

[@patriarchmike]

@@yaddi3434 yes but I take it slow and wait 2-3 minutes between sets on all my primary compound lifts like presses and pulls. I also do several different muscle groups at a time. Day one is chest, triceps and middle back.. Day two is legs, forearms and lower back. Day three is shoulders, upper back and biceps. I like to do these in supersets, trisets, and monstersets to get a massive pump without overtraining.

[@adrianjd32]

Are you doing his workout plan where you only go to the gym once every 4 days and then do only 2-3 exercises?

[@patriarchmike]

@@adrianjd32 not exactly. I do from 1-3 sets of about 8-12 exercises between 3-4 muscle groups 1-3 days a week every 3-7 days. Find what works for you. Pay attention to your body, your muscles and energy levels. Everyone's exercise tolerance threshold is different

[@AncientHueman]

This guy makes sense

[@thirdy4threetv]

Makes a lot of sense.

[@Devcrown-nv6by]

I love body sculpting.

[@53Freestyler]

Very informative, thanks❤

[@TiuBramburel]

Idk guys.. Just started this yesterday. I have to say, my quads are still pumped 30 something hours after the workout !!! Never happened before, it`s 1 cm circumference bigger from the pump... except I trained yesterday, WHAT ?!

[@blablablabla4245]

Very good editing. Beat video a have sen in a long time

[@XIsuperman]

*I dont take any protein at all since Im a vegan. only fruits and vegetables and a small amount of beans and a small amount of whole wheat pasta and Im seeing fantastic results based on following everything else Mike said.*

[@thelonespacemarine5211]

This just blew what I thought I knew about diet and nutrition out the window. I find it impossible to believe that working out for 1 set of a few exercises every 4 days combined with only 16 extra calories could possibly lead to muscle growth

[@KodokunaKinniku]

I saw another video where Mike stated you needed to eat 300 calories above maintenance. Which view did he settle on later in life? Was this video recorded earlier or later?

[@ezrhino100]

normally i wouldn't believe statements like this. however, if you explain like Mike does, then it begins to make sense.

[@ThirdoptionJCSU]

Mike had a perfect body.

[@joeimbesi99]

Certainly had a gift with words and voice as well as should of won 80 Olympia but for politcs

[@leepopaz253]

WHEN i encreased my protein levels a day being an older person i grew suddenly even bigger ,not listening to anyone but me my body , finding out the secret more protein is needed as you age.

[@ManicMoe]

At 15 Mike had bigger arms than most grown men that go to the gym😂

[@kieran_xcvi6636]

The Deca probably helped

[@ronaldmccutcheon1329]

​@@kieran_xcvi6636 You're a fool if you believe that Deca can replace bad genetics.

[@funclubbyactionman3084]

​@@kieran_xcvi6636 he has full marks in mr universe bro Use of deca cant give it

[@tom.lox.ralphs]

At 15, Mike had more deca in his arms than most grown legends. Mike was fucking cool, but let's be realistic.

[@g9992]

​@@kieran_xcvi6636at 15? Keep coping little boy.

[@Netn782]

Eye opener

[@raminrouchi202]

The slower metabolism makes perfect sense. Muscle needs fat to get bigger and stronger and it needs it on a slow basis over 2-3 days when it is rebuilding